A 3 day meal plan for Keto and intermittent fasting

Welcome to a new ‘What I eat in a day’ video, I hope you’re ready! I filmed three days and recorded all my meals to create a meal plan for myself. But today, I’m sharing it with you. This meal plan could be perfect for people who want to get started with Keto and intermittent fasting. The meals are quite easy to make, and you can swop or change ingredients if you like. You can also play with the macros and make them fit your own routine. I suggest you always look at what works best for you, so that you can optimize your food intake and results.

I do have to explain that I do Keto and intermittent fasting. That’s why you will find two bigger meals per day in this meal plan. I try to keep my carb intake under 30 grams and I stay around 1450 calories per day, which is my sweet spot. If you want to eat less or a little more, you can obviously do that by incorporating snacks. I didn’t put any snacks in the plan because I want to leave that option to you. Do remember that you have to stay under 50 grams of carbs for Keto. Read this article to learn how to calculate your own macros, don’t just use mine!

When it comes to intermittent fasting, I used the 16/8 version. Fast for 16 hours and eat for 8 hours, between 12.00 at noon and 19.00 at night. Which means you skip breakfast. There are many ways to do intermittent fasting and I wrote down a few options in this article. Pick something that you like or try the leangains version, which is the one I use. And don’t forget to check with your doctor or dietician to see if these ways of eating are good for you too, safety first! Now let’s see what my meal plan looks like, let’s go!

Day one

Meal one at 12.00

My first meal was a pulled chicken salad bowl. I used an Indonesian marinade sauce called Ketjap manis, which I do not recommend. It has too many carbs, although I still made it work. Leave this marinade sauce out and your salad bowl will be much lower in carbs. If you want to stay lower in calories, use less avocado. Because avocado’s can be very high in calories, although they are very low in carbs.

This is a simple and very low carb meal. I want to show you that you could have a meal with more carbs and then have another one with less carbs. You can definitely play with portions when you do Keto. Keep it fun for yourself and try things out to find the best combinations for you.

Another pulled chicken salad, because I had a lot left. You can bring the amount of carbs down by baking some chicken breast without marinating sauce. I suggest you do that because it’s better for the Keto diet. I didn’t want to throw my chicken a way, so I made it work by using a smaller portion.

We are using crunchy vegetables to create a meal with a bite. People who do Keto often miss biting into something and adding crunchy vegetables makes it a lot easier. We are using lots of herbs to make it all taste very good. I use spice mixes without any flavoring or carbs. So make sure you read the labels of your spices before you use them, and make sure there nothing in there you don’t need!

I had an appointment at 13.00 which meant I had to leave at 12.00. That means eating snacks on the go. I like packing up protein when I’m on the go with something sweet, like low carb chocolate. I opted for cheese and turkey sticks because they fill me up really well. I’m also on day three now, which means my appetite is getting less. I’m getting used to intermittent fasting and my cravings are also getting less. You can of course bring some more or different snacks with you if you like.

And here we are, my three-day meal plan with Keto and intermittent proof meals for you to use. I hope this plan gives you some inspiration and motivation to get started. As you can see the meals are different every day. Keto does not have to be boring, you can get creative if you like. You can add some low carb snacks to this plan to get more calories in. I used pickles, cheese, low carb chocolate, Greek yoghurt and I also had a cookie. There’s a lot of options so try it all out.

Let me know if this meal plan helped you out and don’t forget to share it with someone who might need this too.

So you want to know more about me? I live with my bestie, a Chihuahua called Dior. I write and vlog about everything I like or grabs my attention. I also run a media and PR agency called Bloggers and Brands. Always working on my dreams and feeling happy go lucky. Oh, I’m also 29 years young at the moment. Join the adventure!